12-29-2010 – CrossFit Silverback

29
Dec

12-29-2010

“Insult and Injury”

 15m Flying Burpee 
15m Bear Crawl
Four rounds

Barbell Complex: 6x each
Deadlift +
Bent-over Row (back parallel to floor) +
Hang Clean +
Front Squat +
Push Press +
Back Squat
One set each @ 75#, 95#, 105#, 115# (m Rx)

Rest 5 to 10 min

Tag Team
P1: 4x 20/10 Row (target = 100m)
P2: 5x Ab-Mat Sit up + 5x Push-up for 2 minutes
Switch positions, repeat to complete one round
Do three rounds (12 minutes total)

3rd bar; it's starting to get heavy.

Dan is back on leave and LeeAnne is holding on.

5 Responses

  1. drew

    The WOD was great! loved the deception caused by the first bar. It was great to have Dan to “pull” and push me through the WOD. Did not like the warm up…

    However the cash out was fantastic. Really like having to give more when i dont think I have it.

  2. ryan

    Cool wod cool cash out. Can’t wait for my gas tank to catch up. At the baylor game. Not looking too good for the bears. see you friday.

  3. brad

    cash out? heck no, that was a double wod

    wod 1 – 7:26. Totally agree with Drew; that 75 lb bar got me all cocky. 45 seconds to complete the first round, maybe 3 minutes to finish the last one?

    wod 2 – not sure how to score it, but I liked it

  4. Casey

    Not a fan of this warm up. Who thought taking out the only easy part of D&B and adding another round would make it more popular?? Really?

    Good WOD 45, 55, 65, 75 @ 5:57

    Like the new format and changes. Feels good to shake things up.

  5. sleepyjingli

    I so want to do this WOD!
    I love a variety of activities.
    Will get my shoulder fixed in 10 hours.
    Can’t wait to get back in the box again.

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